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Relieving your lower back pain

Stretches will loosen up key area

The problem with the lower back is that there are a lot of structures involved, and many possible issues that can arise.

Photograph by: Aeolos
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I was watching one of my clients play in a basketball tournament last weekend, and I heard a number of the players commenting about how tight they were in their lower backs. In my opinion this is a far too common occurrence, in athletes and non-athletes, and I feel it could be avoided with a little preventive stretching.

When I hear people talk about lower back stiffness I know that there are many potential contributing factors. At the same time, I've come across a lot of problematic lower backs during my career, and most of them have responded favourably to careful, progressive stretching and balancing of the associated muscles. The problem with the lower back is that there are a lot of structures involved, and many possible issues that can arise. Most of these issues are of no real concern, but once in a while I do come across someone with a serious or unstable lower back problem that has yet to be recognized. This is why I always recommend very gentle stretching at first, increasing the intensity only after the stretch has been deemed to be safe and effective.

The stretches that I'm sharing here are some of my favourites for loosening up my own lower back. They are best when performed in a controlled, static fashion, rather than as dynamic or ballistic exercises.

They are intended to be corrective stretches that actually loosen and lengthen the muscles over time, rather than being utilized as a warm-up before training or competition. Whenever you stretch, try to use regular breathing to help you progress further into the positions and get greater release from the muscles.

It's also important to warm up effectively before stretching by performing at least five to 10 minutes of full-body activity. Always consult your health care professional before beginning or modifying your fitness program.

Kneeling Hip Flexor Stretch

Your hip flexor muscles have a tendency to shorten and tighten with too much sitting. Because of their position and how they're connected to your spine and pelvis, they exert a lot of influence over your movement patterns and the health of your lower back.

To stretch them properly, start by dropping down on your left knee, trying to keep both knees bent to roughly 90-degree angles. Your body should be upright, with your head held high and your shoulders back.

Be certain to activate your core muscles to stabilize your pelvis against the pull from the tight hip flexor and quadriceps muscles.

Most people feel a good stretch by the time they get their bodies into this neutral position. If you don't, simply press your pelvis forward slightly using your lower abdominal musculature, making sure not to arch your back or lean backward.

You should feel a strong stretch in the front of your left hip and down your left thigh. Remember to breathe comfortably as you stretch each leg for about 45 to 60 seconds.

Lateral Flexion

Rather than isolating a single muscle group, a global stretch like this one will loosen a variety of muscles down the side of your body, including your lats, lower back and IT band.

Start by standing a short distance from a wall or column and reach your inside hand to rest on the wall. Keeping your feet together and your legs straight, reach overhead with the outside arm and lean toward the wall. Be careful not to let your body bend forward or twist. To progress

the stretch, begin to slide your hips out from under your rib cage, further away from the wall, while reaching further over with the top hand. Remember to breathe comfortably as you stretch each side for approximately 45 to 60 seconds.

Lying Rotation

Because many of our daily activities require rotation, it's important to make sure that we don't lose this essential movement pattern through lack of flexibility.

A safe and effective stretch can be performed by lying on your back on the floor, with your legs bent and feet flat on the floor. From this starting position reach your left arm out on the floor at about a 45-degree angle from your shoulder, with your palm facing up. Keep this arm on the floor as you let both knees lower together to your right side.

Make sure your feet remain stacked together as the knees lower and keep your neck and shoulders relaxed. You should begin to feel a stretch in your left side, below your rib cage, and possibly in your left chest and shoulder. As always, breathe comfortably as you hold this stretch for 45 to 60 seconds on each side, allowing your lower back to lengthen and release.

When changing sides, be careful to come out of the stretch gently, lifting the top leg first, then following with the lower leg.

To decrease the risk of excessive forces and injury to the spine, never bounce or pull to increase this stretch.

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